Back Squat 5-5-5-5-5
3×20 Glute bridges (40% 5RM back squat)
WOD Notes: Compare to 180306.
Nutrition Notes: Day 24/40. Many CrossFit athletes (including several at ICA) follow the Renaissance Periodization (“RP”) diet. RP was developed by a powerlifter and bodybuilder to provide a scientifically-based nutrition program for his physique and fitness clients. The RP diet assigns you an eating “template” based on your current weight, gender, and your goals – i.e. fat loss or muscle gain. Each template provides:
- Different eating plans based on how hard your training is that day (hard moderate, light, non-training) and when your training is taking place (early morning, late morning, afternoon, evening, or late PM).
- Progressive diet phases from the “base” diet to various “cut” or “gain” cycles, in which the diet is modified in response to your adapting body and metabolism
- A recovery plan for when your diet ends to help you maintain your results
The recommended foods on RP include (lean) protein, veggies, healthy fats, and healthy (low GI) carbs. The RP diet does not require you to avoid gluten, but it’s easy to do so if you want to. RP recommends the use of whey and casein protein shakes, but some of our athletes have substituted non-dairy alternatives. At ICA, many athletes have found success on the RP diet. Others have found it to be overly prescriptive and hard to follow. If you are interested in RP, Coach Dave has been following it for several years and is a wealth of information. You can also check out the RP website HERE. It’s worth noting that RP also offers personalized nutrition coaching, if 1:1 coaching is something you’re interested in.
Community Notes: Happy Birthday Coach Sarge!